Strict vs. Cheat Repetitions: Which is Better for Building Muscle?

When it comes to strength training, one of the most common debates is about exercise technique-specifically, whether strict repetitions or "cheat" repetitions are better for muscle growth. 

Let’s break this down in simple terms:

What Are Strict and Cheat Repetitions?

  1. Strict repetitions involve performing exercises with controlled movements and perfect form. For example, during a biceps curl, strict form means using only your arms without help from your hips or legs. This isolates the target muscle (in this case, the biceps) and reduces the chance of injury.
  2. Cheat repetitions, on the other hand, allow you to use some momentum or help from other parts of your body. In a cheat biceps curl, you might use your hips or legs to swing the weight up. This lets you lift heavier weights but spreads the effort across multiple muscle groups.


New Study: Strict vs. Cheat Reps

Researchers conducted a study to compare the effectiveness of strict and cheat repetitions. 

They recruited 30 young adults who were new to resistance training. Each participant used one arm to perform strict reps and the other arm for cheat reps. 

They trained twice a week for eight weeks, doing biceps curls and triceps pushdowns with 8–12 repetitions per set, until they couldn’t lift anymore (known as momentary muscular failure).


What They Found

  1. Volume Load: Cheat repetitions allowed participants to lift more weight overall. In fact, the total weekly weight lifted with cheat reps was more than double that of strict reps.
  2. Muscle Growth (Hypertrophy): Surprisingly, there was no significant difference in muscle growth between the two methods. Both strict and cheat repetitions led to similar increases in muscle size. This challenges the idea that strict form is always necessary for optimal muscle development.


What Does This Mean for You?

There are a few key takeaways from this study:

  1. Lifting Heavy Isn’t Always Better: Cheat reps let you lift heavier weights, but the extra momentum means other muscles are helping with the movement. Strict reps, on the other hand, focus the effort on the target muscle. Despite the differences in technique, both methods can lead to similar muscle growth.
  2. Safety First: Cheat reps can be risky if you’re not careful. Poor technique or excessive momentum might lead to injuries. If you’re new to strength training, it’s best to stick to strict form until you build a solid foundation.
  3. Mixing Techniques: Experienced lifters might benefit from combining both techniques. For example, you could start with strict reps and switch to cheat reps after reaching muscle fatigue. This approach, often used by bodybuilders, allows the. to push past failure and keep working the target muscle.

 

Limitations of the study:

It’s important to note that this study focused on beginners who only trained their arms. The results might not apply to experienced lifters or other muscle groups. 

Cheat reps should be used cautiously, especially if you’re lifting very heavy weights.


Final Thoughts

Strict and cheat repetitions both have their place in a workout routine. 

If you’re just starting, focus on perfecting your form to avoid injuries and maximize results. Once you’re more experienced, you can experiment with cheat reps to challenge your muscles in new ways.

Remember, the key to muscle growth isn’t just how you lift but also consistency, good nutrition, and recovery. 

Train smart, and your results will follow!

Study Link: https://sportrxiv.org/index.php/server/preprint/view/497

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